Pulling out all the stops!!! Your absolute best routine?

[P-funk]

just take it east with the lifting.

 

[Yanick]

yes i am for now. i'm also stretching and doing cardio on my off days so maybe some muscle imbalance problems will be resolved with that.

 

[viet_jon]

what are face pulls?

 

[Bakerboy]

it got kind of involved and in hindsight it might've been a bit too much but for a micro cycle a super high volume routine like this will work. after three weeks i was done and had to lower everything to keep from completely overtraining.

Day1:Squat/DL Strength, BP/OHP Power, rest Hypertrophy work.
Day2:BP/OHP Strength, Squat/DL Power, rest Hypertrophy work.
Day3:All Hypertrophy/Conditioning day.

Day1:
Squat 5x3 90+% of 1RM RI=120s
BP 8x3 60% of 1RM RI=30s
BB OHP 5x3 90+% of 1 RM RI=120s
Neutral Grip Pull Ups 3x6-10, RI=60s (reps/rest are the same from here on)
SLDL
Unilat Leg Press
BB Shrugs
Bent Over Laterals
Standing Calfs
Core

Day2:
BP 5x3 90+% of 1RM RI=120s
Speed Deads 8x3 60% of 1RM RI=30s
GM's
Bent Over Rows
Front Raises
Face Pulls
Split Squats
Seated Calfs
BB Shrugs
Alt. Hammer Curls 2x6-10
Core

Day3: All Hyp/Conditioning
Power Cleans x 3->Front Squats x 6-8->OH Press x 3-5 for 4-5 sets, RI=90s
Pulldowns
CGBP
Seated Rows
Lateral Raises
Reverse Pec Dec
Calves, stand/seat
DB Shrugs
Sup. Set Leg Ext w/Leg Curl
Static Holds 2sets x as long as i can hold 315lbs
Plate Curls 2sets x 5-10
Core

Shit, you must have been in the gym forever! That's a huge workload.

 

[P-funk]

Shit, you must have been in the gym forever! That's a huge workload.

it's about an hour.

 

[PWGriffin]

Since you've done your homework at this point and I have not, are steroids any more dangerous then say perscription drugs? I've never even seen steroids, but with a single cycle my gains would be huge. I've been accused of taking them more than once...

Safe is a relative term. If you have specific questions you should post them in the anabolics section...I learned alot there.

As for your gains being huge. You saw what I said about my own experiences...If you plan on doing ONE cycle...forget about it. If you gained say 20lbs on a cycle in say 9-10 weeks...then lost say 3-5lbs over the next month...you are looking at a net gain of around 16lbs give or take a few pounds, in 3 1/2 to 4 months. See?? It's not the freakin holy grail that some make it out to be. Now if you were determined to cycle on and off for a couple years then yeah....it would be worth your time. One cycle would be somewhat of a waste IMHO.

 

[Bakerboy]

it's about an hour.

I guess it just looks like it would take longer, especially with a decent warm up.

 

[P-funk]

I guess it just looks like it would take longer, especially with a decent warm up.

w/ warm up and cool down about 1 hr 15 min.

 

[SuperFlex]

it got kind of involved and in hindsight it might've been a bit too much but for a micro cycle a super high volume routine like this will work. after three weeks i was done and had to lower everything to keep from completely overtraining.

Day1:Squat/DL Strength, BP/OHP Power, rest Hypertrophy work.
Day2:BP/OHP Strength, Squat/DL Power, rest Hypertrophy work.
Day3:All Hypertrophy/Conditioning day.

Day1:
Squat 5x3 90+% of 1RM RI=120s
BP 8x3 60% of 1RM RI=30s
BB OHP 5x3 90+% of 1 RM RI=120s
Neutral Grip Pull Ups 3x6-10, RI=60s (reps/rest are the same from here on)
SLDL
Unilat Leg Press
BB Shrugs
Bent Over Laterals
Standing Calfs
Core

Day2:
BP 5x3 90+% of 1RM RI=120s
Speed Deads 8x3 60% of 1RM RI=30s
GM's
Bent Over Rows
Front Raises
Face Pulls
Split Squats
Seated Calfs
BB Shrugs
Alt. Hammer Curls 2x6-10
Core

Day3: All Hyp/Conditioning
Power Cleans x 3->Front Squats x 6-8->OH Press x 3-5 for 4-5 sets, RI=90s
Pulldowns
CGBP
Seated Rows
Lateral Raises
Reverse Pec Dec
Calves, stand/seat
DB Shrugs
Sup. Set Leg Ext w/Leg Curl
Static Holds 2sets x as long as i can hold 315lbs
Plate Curls 2sets x 5-10
Core

Thanks man. I'm trying to be open minded to new training methods. Right on for taking the time to write it out...

 

[SuperFlex]

Safe is a relative term. If you have specific questions you should post them in the anabolics section...I learned alot there.

As for your gains being huge. You saw what I said about my own experiences...If you plan on doing ONE cycle...forget about it. If you gained say 20lbs on a cycle in say 9-10 weeks...then lost say 3-5lbs over the next month...you are looking at a net gain of around 16lbs give or take a few pounds, in 3 1/2 to 4 months. See?? It's not the freakin holy grail that some make it out to be. Now if you were determined to cycle on and off for a couple years then yeah....it would be worth your time. One cycle would be somewhat of a waste IMHO.

I'd only use if I knew it was completely safe... I think with time steroids may even be used to better health for a lot of people. Even those in health...

 

[kenwood]

what are face pulls?

i'll show you bennd down

 

[Yanick]

that workout took about an hour, with a good warmup and cool down (which was basically me laying down trying not to vomit) it took about 1:15-1:30hrs. it looks like a lot on paper/screen but once your past the strength work all the rest flies by due to the short RI's.

 

[viet_jon]

i'll show you bennd down

lol